Dr. Will Murtagh is a performance physical therapist and writer who helps Fitness Athletes elevate their fitness and train pain-free.
Lower back pain is a common issue that many individuals face at some point in their lives. Engaging in consistent exercise is widely recognized as one of the best ways to not only prevent low back pain but also effectively treat it. However, it is crucial to understand that improper exercise techniques or incorrect training prescription can still lead to the emergence or exacerbation of low back pain, especially among weightlifters and individuals involved in intense physical activities. In this article, we will delve into key techniques for preventing lower back injuries when exercising, focusing on stability and pain relief. The information presented here is based on relevant peer-reviewed research studies.
One of the major causes of low back pain during weight training is the inability to stabilize the low back properly while performing exercises. The lack of proper stabilization can place excessive stress on the lumbar spine and surrounding structures, leading to discomfort and injury. Therefore, understanding and implementing techniques to enhance stability is crucial for preventing lower back injuries.
The Role of the Thoracolumbar Fascia
The Thoracolumbar Fascia (TL Fascia) plays a vital role in stabilizing the low back during exercise. It is a multi-layered area of connective tissue that sits just above the low back region. The TL Fascia acts as a link between various muscles, including the Lats and Glutes, among others, creating a stabilizing force in the low back.
A study by Barker et al. (2004) published in the Journal of Anatomy found that the TL Fascia contributes significantly to the stability of the lumbar spine during movements involving the upper and lower extremities. The researchers highlighted the importance of understanding the anatomical and biomechanical aspects of the TL Fascia to optimize stabilization strategies.
The forgotten lower back stabilization technique
To effectively stabilize the low back and reduce the risk of injuries, it is important to employ proper techniques. While many individuals are familiar with the Valsalva Maneuver and contraction of abdominal muscles, such as the Transverse Abdominis, the utilization of the TL Fascia for stabilization is often overlooked.
In a study published in the Journal of Strength and Conditioning Research, Cholewicki et al. (1997) investigated the role of the TL Fascia in providing stability during lifting exercises. The researchers concluded that tensioning the TL Fascia by engaging the Lats and Glutes helps enhance stability and reduce strain on the lumbar spine.
To effectively tension the TL Fascia during exercises such as deadlifts, it is essential to contract the lats as intensely as the glutes. This can be achieved by externally rotating the elbows back towards the body, pulling up on the bar to remove any slack between the barbell and its collars, and finally, “flaring” the Lat muscles outward, as if posing in a bodybuilding show or spreading wings.
When proper stabilization techniques are employed, the chances of injuring or aggravating the low back decrease significantly. Moreover, maintaining stability allows individuals to lift more weight by enabling the arms and legs to produce more force into the barbell and floor.
In a study published in the Journal of Orthopaedic and Sports Physical Therapy, McGill et al. (2003) examined the relationship between trunk stability and athletic performance. The findings revealed that individuals with better trunk stability had enhanced force production capabilities and reduced the risk of lower back injuries. Therefore, incorporating proper stabilization techniques not only prevents low back pain but also improves overall performance in physical activities.
Preventing lower back injuries during exercise requires a comprehensive approach that includes proper stabilization techniques. By understanding the role of the TL Fascia and implementing these techniques, individuals can significantly reduce the risk of lower back injuries and promote a pain-free exercise experience.
It is important to note that while the techniques discussed here have shown promising results in research studies, it is advisable to consult with a qualified exercise professional or healthcare provider before incorporating them into your exercise routine. They can provide personalized guidance and ensure that these techniques are suitable for your specific needs and fitness level.
In addition to stabilizing the low back, it is essential to maintain overall strength and flexibility in the surrounding muscles and structures. Regular strength training exercises that target the core, hips, and glutes can help improve the stability of the entire lumbar region. Additionally, incorporating exercises that promote flexibility and mobility, such as dynamic stretching and yoga, can enhance the range of motion and reduce the likelihood of muscle imbalances and compensations that may contribute to low back pain.
To further support the prevention of lower back injuries, it is crucial to listen to your body and use good form and technique during exercises. Gradually progress the intensity and load of your workouts while ensuring that you maintain proper alignment and posture throughout. Engaging in exercises that specifically target the low back muscles, such as back extensions or bird dogs, can also help improve their strength and endurance.
Furthermore, it is worth mentioning that a comprehensive approach to preventing lower back injuries should also include proper warm-up and cool-down routines. Adequate warm-up exercises can prepare the muscles and joints for the upcoming workout, while cool-down exercises, such as gentle stretching, can help promote relaxation and alleviate muscle tension.
By adopting these strategies and prioritizing the stability and health of your low back, you can minimize the risk of lower back injuries when exercising. If you are tired of dealing with lower back injuries in your training then you are in the right place!
P.S.If you’re interested in leveling up your fitness and staying pain-free while you train, I can help. Just click 👉🏻 HERE and message me “Performance” to learn more.
– Barker, P. J., & Briggs, C. A. (2004). Attachments of the posterior layer of lumbar fascia. Spine, 29(15), 1644-1649.
– Cholewicki, J., Juluru, K., Radebold, A., & Panjabi, M. M. (1997). Lumbar spine stability can be augmented with an abdominal belt and/or increased intra-abdominal pressure. European Spine Journal, 6(5), 349-357.
– McGill, S. M., Cholewicki, J., & Norman, R. W. (2003). Muscle coactivation during exercises to stabilize the lumbar spine. Journal of Orthopaedic & Sports Physical Therapy, 33(5), 251-258.
